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How To Fix Bad Back Pain

Heres What The Study Couldnt Tell Us

How to Fix âLow Backâ? Pain (INSTANTLY!)

The study was missing a few potentially helpful low-risk medicines. Topicals such as the lidocaine patch or capsaicin ointment were not included, which is a shame, as these can provide relief for some people, and carry little risk. I would also be interested to know if over-the-counter topical therapies containing menthol and camphor are better than placebo for low back pain. Suggestions for the future research, and the next update!

I plan to write about chronic low back pain in a future post, because there was a guideline update for that specific issue as well.

How Is Back Pain Treated

Acute back pain usually gets better on its own. Acute back pain is usually treated with:

  • Medications designed to relieve pain and/or inflammation
  • analgesics such as acetaminophen and aspirin
  • non-steroidal anti-inflammatory drugs such as ibuprofen and naproxen may be sold over the counter some NSAIDS are prescribed by a physician
  • muscle relaxants are prescription drugs that are used on a short-term basis to relax tight muscles
  • topical pain relief such as creams, gels, patches, or sprays applied to the skin stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain. Common topical medications include capsaicin and lidocaine.
  • Heat and/or ice may help ease pain, reduce inflammation, and improve mobility for some people
  • Gentle stretching upon advice by your healthcare professional
  • Exercising, bed rest, and surgery are typically not recommended for acute back pain.Chronic back pain is most often treated with a stepped care approach, moving from simple low-cost treatments to more aggressive approaches. Specific treatments may depend on the identified cause of the back pain.

    Does It Have Lumbar Support

    Another key area that you need to look at when you are trying to figure out if your office chair is contributing to back pain is whether or not it offers the lumbar support you need.

    Ideally, you want a chair that has the requisite lumbar support that you will need to get in a comfortable seated position that allows you to maintain optimal posture. Slouching is one of the main contributing factors to experiencing back pain after being seated for too long.

    You need to look for an office chair that has ample lumbar support.

    A lot of office chairs have lumbar cushioning to deliver this support. Your butt should be placed fully towards the back of the chair and there should be something near that area that causes your back to naturally arch. Arching your back towards the bottom ensures that you dont slouch your shoulders forward and tilt your neck in the same direction.

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    Aquatic Therapy And Whirlpools

    Physical therapists often recommend aquatic therapy including exercises done in warm, therapeutic pools for back pain. The buoyancy of the water helps alleviate strain on the joints to encourage strengthening and gentle stretching of the muscles. Even floating in warm water can help relax muscles and release tension as well as increase circulation, according to the Arthritis Foundation. With home whirlpool baths, try aiming the jets directly at your sore spots for a soothing underwater massage.

    Avoid Long Periods Of Sitting

    Postural Strengthening Exercises, Forward Head Posture ...

    It’s also important to minimize the amount of time you spend sitting. Sitting can actually put more strain on your back and make the pain worse.

    Avoid long car rides if you can and try to get up from your desk at work every 20-30 minutes to walk around and stretch. This will help keep blood flowing properly, which will encourage faster healing.

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    How Long Is Too Long To Suffer From Back Pain

    Nothing makes a long day even longer than having to deal with back pain. If you’re suffering from lower back pain, even simple tasks like picking up a bag of groceries can feel overwhelming.

    What’s more, the cause of your lower back pain may be more complicated than the actual twisting or lifting that brought it on in the first place and preventing future pain means getting to the source of what caused it.

    “If you wait to do something about lower back pain until it’s become debilitating, you’ve waited too long,” says Dr. Hosun Hwang, spine specialist at Houston Methodist Willowbrook Hospital. “Most people’s back pain dissipates in about a week or two, but if your pain is long-term or chronic, it’s time to see a spine specialist.”

    Ways To Cure Your Back Pain

    See the original article on Prevention here.

    1. You’re Chained to Your Desk

    Did you know that sitting puts 40 percent more pressure on your spine than standing? Let’s be honest: Maintaining proper posture is probably the last thing you’re thinking about when under a major work deadline. And on a jam-packed day, regular stretching breaks may not seem like a wise way to spend your time. But skipping these habits may cause your back to suffer. That’s because back muscles will weaken if you don’t use them inactive joints lose lubrication and age more quickly. Fix It: Sitting at a 135-degree angle can reduce compression of the discs in the spine, so lean back slightly every now and then. Do it when you take a phone call or a coworker stops by to chat, Sinett recommends. Make sure your office chair supports the curve of your spine, he says: Your lower back should be supported, and your head should be straightnot lurching forwardwhen you look at your computer screen. Get up and walk around for a couple of minutes every half hourtake trips to get water, use the bathroom, or grab papers off the printer.

    2. You Have a Long Commute
    3. You’ve Been Ditching the Gym
    4. You Don’t Do Yoga
    5. You’re Addicted to Crunches
    6. You’re Not the Healthiest Eater
    7. You Carry Your Entire Life in Your Purse
    8. Your Mattress Is from Another Decade
    9. Your Bike Isn’t Adjusted Quite Right
    10. You Have a Thing for High Heels
    11. You Ignore the Pain
    12. You Hold a Grudge
    13. You Don’t Veg Out Enough

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    Consider Buying A Mattress Online

    A great way to score a deal on a new mattress is to buy online. While it might seem like a strange concept if youre used to going to a brick-and-mortar store, the truth is that buying online offers some huge advantages.

    Most online mattresses are sold directly by the manufacturer. Eliminating the middle-man and the need for showroom space means lower prices, and the growing competition between retail and online storefronts has only generated more deals for shoppers.

    But the benefits go beyond just price. Shopping online is convenient, allowing you to browse options from the comfort of your own home and without any salespeople eagerly pushing a sale to earn a commission. Having the time to research each mattress and compare it to others is a major contrast to the brick-and-mortar experience where youre limited to just whats available in that store.

    When buying online you dont have the ability to feel out a mattress before purchasing, but almost all online retailers provide a sleep trial with no-hassle returns, offering you a full refund if you try out the mattress and dont like it. This gives you a no-risk opportunity to try out a mattress for weeks or months in your own bedroom as opposed to for just a few minutes in a store. Over the longer-term, virtually all online mattresses come with a warranty of at least 10 years to protect against future problems, which are rare in mattresses sold both online and in-store.

    Negative Effects Of Bad Posture

    How to Fix BAD Upper Back Posture for Good
    1. Adversely Changes Your Spine

    Bad posture changes the alignment of your spine, putting pressure on areas that dont need it or cant handle it. In your natural, healthy state, your spine has a healthy curve to its shape. But just like you can train muscles to change sizes, you can train your spine to sit in certain shapes. After you spend years slumping at your desk and standing with bad posture, the natural curve of your spine is lost. In fact, the excessive strain on your spine can become so bad that it decreases the integrity of your spinal column causing your discs to weaken and compress and your vertebrae to erode. These changes not only cause long-term pain and discomfort, but the new alignment can even make you shorter and stop your ability to absorb shock and maintain proper balance.

    2. It Worsens Depression and Stress
    3. Digestive Trouble
    4. Increased Pain
    5. Cardiovascular and Lung Issues

    Just as slouching hurts your digestive tract, it also hurts your lungs and heart. AnAustralian studyon bad posture found that individuals who sat all day slumped over their desks had a shorter life expectancy and increased risk of cardiovascular disease. Part of that increased risk could be because bad posture also restricts blood and oxygen flow, making it more difficult to breathe, speak, and engage in physical exercise. Every cell in your body needs oxygen to accomplish its job, so its important to help oxygen flow through your body as freely as possible.

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    This Discreet Device Can Start Improving Your Health Today

    3. Stand Up Often

    Its easier to have good posture when youre standing. Take regular breaks throughout the day to stand up and walk around your office. You may want to set a timer to remind yourself to take a quick walk or to straighten your back at your desk. Remember to keep your shoulders rolled back and your head held high as you walk or stand.

    4. Fix Your Chairs

    Since you most often have bad posture when you sit, make it easier on your body to correct the problem by investing in the right chair. Getting your home or office chair set up to assist your posture can make a huge difference. For your office, invest in an ergonomic chair, keyboard, and mouse. Avoid hunching over your keyboard, screen, or phone while you work. Keep your knees slanted down slightly below your hips and directly over your feet. In your car, adjust your seat so your headrest is in the middle of your head and so your head is not more than 4 inches away from the seat. Try not to talk on the phone while you drive with your phone wedged between your ear and your shoulder. This is an unnatural position that your body is not trained to sit in.

    5. Stretch

    When you live your life with bad posture, not only do you shorten your spine, you shorten your muscles. Stretching can help lengthen your muscles back to their natural state while also helping you open up your body, so your organs get the oxygen they need. Stretching can also ease sore muscles as they train to provide better posture.

    What Causes Back Pain

    Lower back pain may feel like aching, burning or sharp or dull pain that fluctuates in intensity from mild to severe. It can be due to a sports injury, from twisting or lifting something heavy or from working in your yard.

    Dr. Hwang says back pain can happen to anyone, but some factors can increase your risk, including:

    • Age older adults may be more susceptible to osteoarthritis and disc deterioration
    • Occupation employees in jobs requiring repetitive bending, heavy lifting or long periods of standing or sitting are more likely to suffer back pain
    • Weight excess weight adds stress to the spine and back muscles
    • Activity level having a sedentary lifestyle, as well as weak back muscles and lack of core strength, make it easier to injure your back
    • Smoking habits smoking decreases blood flow, reduces your body’s ability to heal and increases the risk of osteoporosis

    “Chronic back pain may be caused by a variety of underlying conditions,” explains Dr. Hwang. “From spinal arthritis to sciatica to herniated discs, a spine specialist has the expertise needed to pinpoint the cause of your chronic back pain and develop a treatment plan that may resolve the issue or at least improve your quality of life.”

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    % Of People Will Experience Back Pain At Some Time But There Are Ways To Find Relief

    As people enter middle age, they are more likely to experience bouts of low back pain. In fact, according to the Harvard Special Health Report Men’s Health: Fifty and Forward, back pain affects about four in five Americans at some point in their lives and equally strikes men and women.

    Age is often the culprit. Over time, the bones and joints in your lower back begin to change. Your discs tend to wear out and sometimes become fragmented. These structural alterations sometimes cause pain.

    Another cause of low back pain, although it occurs less often, is a herniated disc. Sometimes, a disc pushes outside the space between the bones and compresses a nerve at the point where it branches off the spinal cord. When the sciatic nerve that leads into the buttocks and leg is affected, the pain is called sciatica.

    Yet, most cases of low back pain stem from strain or sprain due to simple overuse, unaccustomed activity, excessive lifting, or an accident. In most cases the best move is to wait and see if the pain resolves on its own. If the pain does not improve after three to four days, then it’s time to see a doctor.

    However, depending on the source of your back pain and its severity, you might try a few home remedies for low back pain to help ease the pain until your back returns to normal. Here are several options to consider:

    Complementary therapies. Several types of complementary therapy may be helpful for relief from low back pain. These include:

    Treating Lower Back Pain: How Much Bed Rest Is Too Much

    How To Fix Bad Posture Back Pain

    Back pain is one of the most common reasons why people visit a health care provider. The good news is that the pain often goes away on its own, and people usually recover in a week or two. Many people want to stay in bed when their back hurts. For many years, getting bed rest was the normal advice. But current studies recommend no bed rest at all and stress that staying in bed longer than 48 hours not only wont help but it may, in fact, actually delay your recovery. Heres why:

    Staying in bed wont help you get better faster.If youre in terrible pain, lying down for a day to help ease the distress may seem like a good idea, but moderating your activities and staying active in a limited way is a more effective way to control your symptoms. Research suggests that if you can find comfortable positions and keep moving, you may not need bed rest at all.Research shows that:

    • Lying down longer than a day or two day isnt helpful for relieving back pain.
    • People can recover more quickly without any bed rest.
    • The sooner you start moving, even a little bit, or return to activities such as walking, the faster you are likely to improve.

    Who needs bed rest?Almost no one! The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.

    When should I see a health care provider?You should see your health care provider right away if:

    • Heat or ice
    • Ultrasound
    • Manipulation

    Check with your health care provider before starting an exercise program.

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    Back Pain Maybe Your Cheap Office Chair Is To Blame

    Yes and no. While your office chair could be 100% to blame for your back pain, its likely a bunch of contributing factors that are leading to it.

    Getting a high-quality office chair is one of the best things you can do to improve your office setup to minimize the potential for back pain.

    There are certain chairs in the marketplace that can deliver good ergonomics. The key is finding one that you can sit in for long periods comfortably and with proper posture.

    Sleeping And Lying Down

    • Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary.
    • If you’ve always slept on a soft surface, it may be more painful to change to a hard surface. Try to do what is most comfortable for you.
    • Use a back support at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful.
    • Use a firm pillow that supports the curve of your neck.
    • Do not sleep on your side with your knees drawn up to your chest.
    • When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

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    When To See A Doctor

    People can often treat back pain with home remedies and some patience. However, a person should speak to a doctor about chronic or severe back pain.

    A doctor may recommend physical therapy, medication, or other treatments. People who have existing health conditions or who take regular medications should speak to a doctor before trying any herbs or supplements.

    The U.S. Food and Drug Administration do not monitor supplements for purity or quality, so it is essential to research reputable companies first.

    Exercises To Fix Back Pain At Home

    Working From Home? Watch this! | How to Fix Bad Posture and Back Pain | Exercise Physiologist

    After stretching the area and getting an understanding of your individual range of motion and pain tolerance the next step to fixing back pain at home is to strengthen the surrounding musculature.

    This is important to reduce the likelihood of injury again and restore full range of motion in the future â pain-free.

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